Rujuta Diwekar questions the widely popular fibre first, followed by protein and carbs diet narrative: ‘Who is telling them all this’

"Narratives should always be questioned," said Rujuta Diwekar

New Delhi | September 25, 2025 12:30 PM IST

3 min read

Is the fibre first narrative false? (Photo: Freepik)

Without mincing words, celebrity nutritionist Rujuta Diwekar recently quashed the hugely popular fibre-first, followed by protein and carbohydrates narrative. “People no longer go to each other’s homes and say, I will eat whatever you have cooked. They are like, protein me kya hai? What is there in fibre? They are like first eat fibre, then protein, and then eat carbohydrates. Then everything is fine. Who is telling them all this? You know, when someone says it with confidence on Instagram with one million followers, we think it is correct. But we have to understand that it is not like that… the narrative is always wrong. Narratives should always be questioned,” she noted on Instagram.

Is the fibre-first, followed by protein and carbohydrates, narrative misleading?

Dt Gulnaaz Shaikh, Chief Dietitian, KIMS Hospitals, Thane, concurred with Diwekar and shared that although fibre is necessary to slow down digestion and stabilise blood sugar levels, and protein does contribute to satiation and muscle recovery, the body does not require such a rigid order. “Our digestive system is capable of digesting mixed meals. Old Indian thalis that consist of dal, rice, vegetables, roti, and ghee have fed generations without anyone keeping track of the eating order,” said Shaikh.

Here’s what you must consider (Photo: Getty Images/Thinkstock)

So, while the narrative is not entirely incorrect, “it’s not universal”. “For some individuals, such as those who have diabetes, consuming fibre and protein first, then carbs, can slow down sugar increases. But for the typical healthy individual, the order isn’t as critical as the general balance of nutrients. The threat is in reducing health to strict rules, which in turn tends to make food stressful rather than gratifying,” Shaikh emphasised.

What should individuals actually concentrate on instead?

The secret is in balance, portioning, and quality.

Also Read | ‘Lauki, tori, tinda’: Soha Ali Khan details her ‘staple’ diet, says she is never bored of eating the same food

A balanced plate must have grains, pulses, vegetables, healthy fats, and fruits. Shaikh said that slowing down, chewing, and paying attention to hunger hormones are more important than a strict sequence of nutrients. “Cooking at home, eating seasonal foods, and reducing packaged foods will contribute far more to well-being than stressing over the sequence of rice prior to or following vegetables,” said Shaikh.

At its core, food is not simply fuel; it’s also culture, connection, and comfort. As Rujuta Diwekar pointed out, “diet trends will continue to shift, but the fundamentals are eternal: eat local, eat seasonal, eat in moderation. Rather than pursuing perpetually shifting guidelines, embracing simple, traditional eating habits may be the healthiest option of all”.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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